Breathing
Breathing you can use anywhere
5 min read
Background sound while you read
Optional. Keep it low, or leave it off — the lesson reads the same either way.
Breathing is the one part of the stress response you can take hold of directly. Slower, longer out-breaths tell the body that it does not need to stay braced. None of this requires equipment, and no one has to know you are doing it.
Longer out than in
If you remember one thing, remember this: make the out-breath longer than the in-breath. Breathe in for a count of four, out for a count of six. Ten rounds is enough to notice a change.
Box breathing
Steady and even. Useful before something difficult — a visit, a hearing, a conversation you have been dreading.
- 1Breathe in for four.
- 2Hold for four.
- 3Breathe out for four.
- 4Hold for four.
- 5Repeat for two to five minutes.
4-7-8 for lights out
In for four, hold for seven, out for eight. It is slow on purpose. Use it lying down when your body is tired but your mind will not settle. Four rounds, then stop and let your breath go back to normal.
If holding the breath feels bad
Some people feel more anxious when they hold their breath, especially after trauma. Skip the holds entirely and just do in for four, out for six. It works.
If you feel lightheaded, return to normal breathing. Breathing practices support calm; they do not replace care from medical staff.
Try this now
Breathe in for four, out for six. Do ten rounds before you read on.
Open the guided breathing toolGeneral wellness information, not medical, mental health, or legal advice. If something will not pass, tell medical staff, a counselor, a chaplain, or someone you trust.